Monday – Basin CrossFit
Call Us: 432-599-1415

Monday

2
Nov

Monday

Basin CrossFit – CrossFit

Warm-up

mobility

400 meter jog

3rds

60 sec hollow body rock

10-15 kip throughs

3 rds

60 sec superman hold

60 plank

Skill/Efficiency

Metcon (No Measure)

3 rds Not for time:

100 x ub du

hs walk length of the rack

conditioning

Metcon (Time)

5 rds for time:

clean x 3 225/155

front squat x 225/155

t2b x 21,15,9,7,5

box jumps x 5,7,9,15,21

Extra Work

Hang Snatch (3-5 x 3)

Snatch Grip Deadlift (3-5 x 3)

Snatch (7-10 x 3)

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